How to Regain Balance & Flexibility After 65

Strength and flexibility are essential at any age, but even more so as we age. Our bodies lose balance and range of motion as we age due to stiff joints, less cartilage and shorter ligaments. The good news is, you can retain your balance and flexibility at any age through exercise.

Balancing Exercises for Older Adults

We start to lose our balance around the age of 50 because the vestibular system (inner ear) weakens and impacts the ability to tell our brain to correct a position. You can maintain your balance, age gracefully and reduce dizziness and falls with activities such as:

• Marching in place, lifting your knees and arms to the side. Do this 20 times.
• Sit-to-Stands, a safer alternative to squats. Stand with your back facing a sturdy chair with your feet hip-width apart. Sit back slowly and lower your hips to the chair. Pause, then use your heels to stand up. Repeat ten times.
• Standing on one foot like a flamingo for 30 seconds or more on each side
• Walking a pretend balance beam for 25 or more steps. Repeat five times.
• Weight shifting for 30 seconds. Stand with your feet hip-width apart with weight on both legs. Shift your weight to the right and lift your left foot, then do the same on the other side.

Have a wall or someone there to help stabilize you for all exercises.

Stretching Exercises for Seniors

By the age of 70, you’ll have gradually lost nearly 30% of your overall flexibility. To minimize any range of motion loss, try:

• Dancing to get you moving and improve your stamina and flexibility
• Pilates that includes low-impact poses and light stretching
• Swimming to lengthen your muscles and put less strain on your joints
• Tai Chi for a slow, gentle exercise that improves coordination and decreases pain
• Yoga since it is gentle on your body, stretches muscles and joints and is excellent for mental health

Massage Therapy

Celebrate moving your body and improving your health with a massage. Relax your mind and body while gaining many health benefits. When you get a massage, you’ll relieve stress, improve circulation, increase range of motion and manage health symptoms like pain.